04/11/15 Workout Recap - Dave Salo (USC) Set

04/11/15 - Levels 3 & 4
w/u: 200 swim/100 kick/200 pull
(500)

PS: 12 x 50 Kick (fins optional)
1st 3: :55/1:00/1:05
Middle 6: :50/:55/1:00
3rd 3: :45/:50/:55

MS1:
8 x 50 free @ 85-90% with paddles ONLY @ :45/:50/:55

MS2:  *DAVE SALO SET*
3 ROUNDS OF THE FOLLOWING:
*ALL FREE; 100s are moderate; short distances are ALL OUT!!!!!!  

100 + 25 @ 1:25/:30 OR 1:40/:40 OR 1:50/:40

100 + 50 @ 1:25/1:00 OR 1:40/1:20 OR 1:50/1:20

100 + 75 @ 1:25/1:30 OR 1:40/1:40 OR 1:50/1:40

c/d: whatever your body tells you

04/11/15 - Level 2
w/u: 150 swim/100 kick/100 pull
(350)

PS: 9 x 50 Kick (fins optional)
1st 3: 1:05/1:10
2nd 3: 1:00/1:05
3rd 3: :55/1:00
(450/800)

MS1:
6 x 50 free @ 85-90% with paddles ONLY @ 1:05 OR 1:10
(300/1100)

MS2:  *DAVE SALO SET*
2 ROUNDS OF THE FOLLOWING:
*ALL FREE; 100s are moderate; short distances are ALL OUT!!!!!!  
*Take :10sR after each 100, then :30sR after each FAST distance

100 + 25 

100 + 50 

100 + 75 

c/d: whatever your body tells you

Posted on April 15, 2015 .